Thursday, August 23, 2012

4. Alt. Weighted Step ups2 x 8/side - with a loaded barbell on the back rack, step up to a 20" box (or something that gets your raised quad close to parallel to the ground). Alternated legs every rep, 16 steps = 1 set.

5. 5 Rounds, NOT for time:

50m Heavy Forward Sled Drag - Heavy enough that is forces a walk. If you can run it's too light.

15 Weighted Sit upsRest about 2 minutes between rounds.

On the sled drags choose a weight that is right for you. Try to keep your torso more upright and "heel to toe" as you walk. This doesn't make it easier, but results in more posterior chain engagement, which is what we are after in this WOD. Remember we are not always after faster times and better scores. Sometimes its about the stimulus not the score.

Wednesday, August 22, 2012

Those that succeed at the highest level have total commitment. There is no plan B, because having a plan B is planning to fail. "There is no maybe. You need to get up and say I'm going to be a Champion, and I'll do whatever it takes."

Sunday, August 19, 2012

2. Back Squat Medley
10 reps at 30%
10 reps at 40%
10 reps at 50%
10 reps at 60%
Max reps at 60%Percentages of 1RM "free" Back Squat that we established at the beginning of this program. Rest as needed between sets. Gold standard is 30+ reps on the last set. This is taken from Tom Platz's Squat Training program. Tom does the final set with 405 for 30+ reps (and can do 225 for 100 unbroken reps!). Check him out below doing 500x23.

3. Rehab High Hang Muscle Snatch
3 x 10, demo vid - one thing not mentioned in the video; once the elbows go high and outside don't let them descend as you turn over. Work the external rotation with the humerus (upper arm) parallel to the ground.

4. Dumbbell Shrugs
3 x 12-15 - Shrug up and back, not up and forward.

Montoya working with Coach B at CFNE

A message from Derek, CFNE Competitor Coach

In classic Ben Bergeron style, he is sharing his knowledge and programming expertise with all of us on

this site for free. He is also not mandating for anybody that they should, shouldn’t, or can’t follow the

programming. I can tell you that Ben has been overwhelmed with the positive response to the website

and the people following the programming.

As the Competitor’s Coach for Crossfit New England’s competitors, I have had the opportunity to talk

extensively with him Ben about Competitor’s Wod programming, the website and his intentions over

the last few weeks and have a few thoughts to share:

1. Competitor’s Wod programming is aimed at preparing the skilled, experienced athlete for the

Crossfit Games Competition Season. Because of the seasonality of the sport, and the periodization

that Ben is programming, this is not aimed towards generally getting people ready to compete in local

throwdowns, or competing at Garage Games for example, but specifically towards next year’s Games

season.

2. Its most likely that Competitor’s Wod programming is not for you. I don’t mean you, specifically, but generally speaking, this programming is intended for a small percentage of the Crossfit population.

Its difficult to generalize, but if you have to scale the vast majority of the programming, then maybe

you should think twice. Another crude guideline would be your "Fran" time - under 4:00 for guys, and

under 5:00 for girls. Above that and you should really think twice or talk with a coach.

Bottom Line---If you do crossfit to be generally healthy for life and/or for another sport then you’d be better off following .com or CFNE class programming. If you want to be a competitor, chances are you’ll make more progress by sticking to this type of programming and adding some goat work 1-2 times a week. If you’re unsure, post about your situation here and I’m sure you’ll get all the feedback you need.

3. Once you decide what is right for you, stick to it. This goes both ways. If you’re fit enough and

experienced enough to do Competitor’s Wod programming and want to do it, then do it 100% and stick

to it. Vice Versa – if you know in your heart of hearts that its not right for you, then commit to ONE program, be it .com, CFNE, or whatever. I can tell you firsthand that the BEST program is the one that you are committed to. Doing a .com wod today, and some class wods later in the week, and something from another site here or there is a recipe for disaster. Personally, I spent a very unproductive, frustrating year a few years back jumping around- OPT, Mike’s Gym, Greg Everett, CFNE, etc…what a disaster. Finally I got sick of it and just decided to do whatever Ben told me to do, and I’ve been making gains ever since. For more on this, read Ben’s journal article about training like a racehorse. http://library.crossfit.com/free/pdf/CFJ_Racehose_Bergeron.pdf

Please understand that the purpose of this post is not to exclude anyone, or to tell you that you can’t

do something. The purpose is to clarify what the intention is, and also to help prevent overtraining and

injury that can arise from people following programming that they might not be ready for.

On another note, over the last few weeks we have noticed that the amount of activity and posting on

the CFNE site has decreased. I can promise you that this is NOT what Ben is after. We take great pride in having one of the most active sites and communities in Crossfit. Competition is a part of what we do, but it is not what we are all about. Long story short, if you’re a CFNE member and you’re following Competitor’s Wod programming, please post on CFNE's site or both sites.

Monday, August 13, 2012

Training with a belt: Good, bad, meat-heady, or smart?
I am not going to get into the benefits and drawbacks of belts. Instead, here is the bottom line...
Over 90% of 1RM - Yes
Under 90% of 1RM - No.
Competition - Yes.
Accessory work (i.e. Front Squat 4x8) - No.
If you don't like using a belt - don't.

1. Dips
3 sets of:
3 Weighted Dips
3 Strict Dips
Max kipping DipsEach set is one giant set, meaning you will perform all the weighted, strict and kipping as one big set. Here what it should look like; Complete the weighted dips with a dumbbell between your legs. After your 3 weighted dips drop the weight without coming off the rings and continue with the strict dips. Then without coming off the rings do a max set of kipping dips. That is set one.You choose the weight. Rest as needed between sets.2. Pull ups
3 sets of:
3 Weighted Pull ups
3 Strict Pull ups
Max kipping Pull upsSame protocol as the dips.

Tuesday, August 7, 2012

2. Ring Push ups
1 set close to failure - Leave 1-2 in the tank
1 set to failureRings should be set at 1" off the floor. Be sure your hips travel the same distance as your shoulders and at the same time.

3. Pulling Superset
A. Pull up Rows, 3 x 6-12 - these are essentially a belly button to bar pull up, we are looking for the horizontal row action. If you aren't even close sub barbell bent over rows. Watch the Demo Vid.
B. Bent over Reverse Flyes, 3 x 8-12 - yep, old school body building reverse flyes. Keep it light and controlled.

Sunday, August 5, 2012

1. Deficit Deads
Work up to a 3RM - Stand on 45# plates (maybe 45 +25 if you are short). These can be done as sumo or traditional pulls. Use chains and/or bands if available; Demo Vid.

2. Olympic Pause Squats
3 x 6 - Use high bar rack position and pause for 2 seconds in the hole of each squat; Demo Vid.

3. GHR
3 x 6-10 - knees should be in contact with pad. No breaking/flexing at the hips. Want it to be harder - Use weights for added resistance. Want it to be easier - attach a band to a pull up rig behind you.